Workout of the Day
A.
Three sets, not for time, of:
Peanut Lacrosse Ball to T-Spine x 30-45 seconds
Box Shoulder Stretch x 30 seconds (Place your arms shoulder width apart on a 20″-24″ box. Keeping your head neutral (look at the floor, don’t bury your chin in your chest) push your shoulders open as far as possible driving your head and chest to the floor. The stretch should come from your shoulders and thoracic spine, not your lumbar spine)
PVC Pipe Pass Thrus x 10-12 reps
B.
Strict Overhead Press
* Set 1 – 5 reps @ 80-85%
* Set 2 – 4 reps @ 85-90%
* Set 3 – 3 reps @ 90-95%
* Set 4 – 2 reps @ 95-98%
* Set 5 – 1 rep @ 100-105%
Rest 2-3 minutes between sets.
C.
MEN & WOMEN 40-49
“Amanda”
Complete rounds of 9, 7 and 5 reps for time of:
Muscle-Ups
135/95 lb Squat Snatches
MEN & WOMEN 50-54
“Amanda”
Complete rounds of 9, 7 and 5 reps for time of:
Muscle-Ups
115/65 lb Squat Snatches*
MEN & WOMEN 55-59
“Amanda”
Complete rounds of 9, 7 and 5 reps for time of:
Chest-to-Bar Pull-Ups
115/65 lb Squat Snatches*
MEN & WOMEN 60+
“Amanda”
Complete rounds of 9, 7 and 5 reps for time of:
Chest-to-Bar Pull-Ups
95/55 lb Squat Snatches*
*A power snatch to overhead squat is allowed for 50+ divisions.
A. Done
B. 175 for 1
C. 7:36
A: Done
B: 5x50kg/4x60kg/3x65kg/2x70kg/75kg
C: Amanda = 16:51 RX
A. Done
B. 120, 125, 135, 140, 150PR
C. (50-54) 13:59 Round of 9 I was missing 2 squat snatches for every good one, so rounds of 7 & 5 were power snatches. While squat snatches sucked, I was at least catching in the power much better, very little muscling it overhead. Muscle-Ups not a problem but broke into set of 7/2, 4/3, 5.
A. Done
B. Off 150#. 120/130/140/150f both/145X1, still recovering from pec/shoulder injury so overall happy even though no new PR.
C. Scaled due to pec/shoulder to be safe. 95# snatches and deficit ring rows and doubled the amount each round. Did deficit by having feet at the height of the rings on a box. 9:46
A. Done
B. skipped
C. 12:05 did mostly singles on mu, have a lot of work to do on those
A. Completed
B. Worked off 110, 90/95/100/105, accidentally loaded 115 an tried 3 x, then figured it out. Duh? No pr today.
C. 12:13, old time was 14:49 for Master Qualifier. Several linked MU’s, I did singles in April. One problem though, I’m breaking early on the forward swing, causing me to work extra hard. Snatches much easier going up than April. Happy but still need work:)
Great job on your Amanda pr!
A. Done
B. worked off of 160. Got 165 on last set PR.
C. 6:02RX…this is about a minute faster than when I did it in May, Really happy with this PR. Love the programming
Yeah Tom, that’s killer, double duty on the PR’s!
A. Done
B. 125/135/140/145/160 PR by 5#/165f
C. 12:15 @ 115, MUs went 6/2/1, 2 C2B for the remainder reps
2 PRs this week, things are coming along nicely.
A.Done
B. 175, 185, 200, 210, 220×1, 230×1
C. Did not do AMANDA still having rear shoulder pain at bottom position in the rings. Instead I did a 12 minute EMOM 3 bar muscle ups on even minutes, 6 Hang Squat Snatches (135) on the odd minutes
D. Did the Metcon with our CF class. For time 1k row, 50 push ups, 40 box jumps 24″, 30 Kbs (70), 20 toes 2 bar, 10 hand release burpees 8:04RX
A. Done
B. 150/160/170/180/190#, 5#PR!
WOOHOO! Nice job birthday boy:)
A) Done
B) 145/155/165/175/185/190f/190f
C) 40-49: 7:46 RX : PR by 1:10
Beast mode!
Smash!
Sweet good work bro!!
Thanks all
A. Done
B. 125, 135, 145, 150, 160 (F)
C. 40-49 10:47 Rx’d
A) DONE
B) 68, 72, 76, 81, 87f
C) 8:03 with 95# squat cleans in place of the snatches. I know this is a different workout, but my shoulders feel super tight and snatches were not feeling good, even at lighter weights.
Yeah my shoulders were barking today too!! Nice work!!
Haha thanks for the confirmation, Karen!
A. Done
B. 115,125,130,145,155 – 15#PR
C. Rings were down for L1 cert so did wod from last week that I missed.
5 Rounds
250m row, 5 snatches 135#, 60 sec rest
12:42
A. Done! Felt so good!
B. 68,73,78,81,83F
C 12:14 75#, banded(small red) mu transitions with strict dip. First time ever doing anything close to Amanda 🙂
A. Done
B. Worked up to 105# which is the 1rm I have been working with this cycle.
C. 40-49: started on the rings…out of 6 attempts I hit 4. Then went to a seated MU scale. Snatch @ 95#.
8:04
A. Done
B.73-77-82-86-92F Felt heavy today. Didn’t PR. Went for a 1#
C. 11:15 – 75# 2:1 2 Chest2Bar, 1 Strict Dip. Felt really good. Was going to go with 65# Snatch, but during warmup I got some great tips and the 75#’s went up pretty good.
Is that a good progression for MU? 2:1? Or should it have been 3:1? Or bar muscle ups instead? So many questions. Sorry!
I’ve found it varies, 2-3 CTB and 2-3 dips equal 1 MU. Curious what CJ recommends
A done
B. 75/80/85/90/100f/95f
1 rm is 95, really getting frustrated with this as I haven’t seen improvement in this during this cycle. My lats and shoulders were tired from Wednesday but very frustrated.
C. No Amanda for me as I’ve been struggling to find my MU again so instead I did a 20 min EMOM
Odd min 1 MU
Even min 2 squat snatch 95#
Got 7 MU so very happy with, took me to my 3rd round before they kicked in.
EMOMs work well for my goats.
I hear you on the strict press, strength doesn’t come easy there.
A. Complete
B. 145,150,155,170,180f
C.10:21
A. Done
B. 66-71-75-79-84 a new PR by 1#
C. 15:50 First time doing Amanda (which really should be called AAHHHHmanda). Used 45# for snatch since technique is a limiting factor. Did 2 C2B for each MU.
It was hard but I loved it. Snatches are starting to feel better.